🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second week of our 8-week Base Camp strength cycle, where we'll make steady, methodical progress, preparing to peak for new one-rep maxes in August. With two cycle blocks over eight weeks, we’ll build a solid strength foundation by first progressing the classic powerlifts (squat, bench, and deadlift) in June, then transitioning to alternate powerlifts (front squat, strict press, and sumo deadlift) in July to round out full-body strength.

- June's Strength & Hypertrophy Block: We’ll progress the classic powerlifts (squat, bench, deadlift), increasing from reps at 75% to reps at 85% over the first three weeks, followed by a deload in Week 4. After the third set each week, we’ll perform a drop set at 50% to challenge muscular endurance and trigger a growth hormone response. For the drop set, you have one attempt to accumulate as many continuous reps (continuous movement with no pauses) as you can. Once you have to pause, your drop set is over.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Explosive Power

Deadlift Coaching Cues:

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

4 Deadlifts @ A Light Weight

4 Deadlifts @ A Moderate Weight

Build to Working Weight

- Overview: Today's workout starts and ends with an elevated heart rate, so during the middle portion, we want to work at a steady tempo so we don't fatigue too quickly. Choose a box height and dumbbell load that allows you to finish each station in less than 3:00.

- Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.

- Double Dumbbell Deadlifts: As you cycle reps, only one head of each dumbbell needs to touch the ground.

- Single Dumbbell Box Step-ups: Hold a single dumbbell on your shoulder as you step onto the box. Alternate legs every rep. You can switch the arm that is holding the dumbbell as needed. Must reach full lockout/extension of the hips/knees at the top of the box. Men and women use the same box height.

- Intended Intensity: RPE 6-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Lactate Threshold

- Target Score: 8-12 Minutes

- By design, chipper-style workouts require a consistent pace to steadily get through the reps. Muscular endurance often becomes a limiting factor, so never take a movement to complete failure.

- If your breathing gets out of control, take a quick break and regain control of your breathing.

- DO NOT take any bench press reps to failure. Stop 3-5 reps BEFORE you feel like a rep will start to slow down.

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 80 Squat Jumps

- 80 Jumping Lunges

- Alternating Single-leg Squats (Pistols)

- 80 Reverse Lunges

DUMBBELL DEADLIFT

- Reduce Loading/Reps

- Sub Kettlebells

- Sub Barbell, @weight(95/65)

- Sumo Deadlift

- Good Mornings

SINGLE DUMBBELL BOX STEP-UPS

- Reduce Reps/Loading/Box Height

- Sub Kettlebell

- Dumbbell Forward/Reverse Lunges

- Empty Barbell Back Rack Step-Ups

- Goblet Squats

- Unweighted Box Step-ups

DUMBBELL BENCH PRESS

- Reduce Loading/Reps

- Sub Barbell, @weight(95/65)

- Hand-Release Push-ups

- Floor Press

- Weighted or Deficit Push-Ups

- 80 Push-Ups

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

6 Box Step-ups

4 Jumps to Short Box & Step Down

4 Jumps to Workout Height & Step Down

2 Rounds:

4 Box Jumps

4 Dumbbell Deadlifts

4 Dumbbell Box Step-ups

4 Dumbbell Bench Press

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

- Kneel on one leg with your back foot elevated against the wall.

- Push your hips forward to stretch the hip flexor and quads.

- Hold for 1 minute per leg.

- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

- Sit on the floor with your legs straight and spread apart.

- Lean forward, keeping your spine long, and hold for 1 minute.

- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

- Anchor a light band to the rig.

- Loop your hand through the band and step back to stretch the lats and chest.

- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

- Start on hands and knees with one hand behind your neck.

- Rotate your upper body toward the hand that is up.

- Actively hold the end range for 2-3 seconds, then return to center.

- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

- Sit on the floor with one leg in front at 90° and the other behind at 90°.

- Actively rotate your hips to switch sides, using your hands minimally for balance.

- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

- Start on hands and knees with knees wide apart and feet turned out.

- Actively push your hips back and hold for 2-3 seconds, then return forward.

- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

- Hold an empty barbell or dowel overhead.

- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.

- Position your hands as close together as you can while maintaining proper form.

- Hold the bottom position for 10-15 seconds, then rise.

- Perform 6-8 reps.